Artichokes ine nhoroondo inofadza. VaGiriki vekare vaifunga kuti sechirango chokunyengera, Zeus akachinja mutendi wake Cynara mu artichoke. MuItaly nedzimwe nzvimbo dzeMediterranean, artichokes dzakaonekwa sezvose zvinonaka uye aphrodisiac.
Nhasi kune marudzi anopfuura zana eArtichokes, akaenzana nehukuru (kubva pamwana kusvika kumujumbo), ruvara (kubva kune ruvara rwemavara kusvika kune ruvara rwepepuru) uye chimiro (kubva kumakona makuru kusvikira kwenguva refu, maivhiringi evhareji).
Artichokes ane mhinzwa inotarisa pamashizha avo anofanira kubviswa asati adya.
Mazhinji eArtichokes muUnited States anobva kuCalifornia. Peak artichoke season is spring, asi inogona kuwanika gore rose.
| Artichoke Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 Pakati, kubikwa pasina munyu, Kushumira (120 g) | |
| Per Serving | % Daily Value * |
| Maoriro 64 | |
| Maorikiti anobva kuFat 2 | |
| Total Fat 0.4g | 0% |
| Saturated Fat 0g | 0% |
| Polyunsaturated Fat 0.2g | |
| Monounsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 120mg | 5% |
| Potassium 474mg | 14% |
| Carbohydrates 13g | 4% |
| Dhiyabhorosi Fiber 7g | 28% |
| Sugars 1.2g | |
| Maprotheni 3.5g | |
| Vitamini A 0% · Vitamin C 15% | |
| Calcium 3% · Iron 4% | |
| > * Kubva pane 2 000 kemari yezvokudya | |
Rimwe svikiro rine artichoke ine 60 makoriyori uye inogadzira magiramu manomwe e fiber, zvichiita kuti chikamu chimwe chetatu chezvinhu zvako zvezuva nezuva zvinoda. Artichokes anozadza zvikuru zvokudya. Kana yakagadzirwa nemafuta mashoma, iyo inowedzera koriori, yakaderera mafuta ekudya zvokudya. Ngwarira paunodya zvinhu zvakadai zvakabikwa uye zvakasungirirwa artichokes sezvo izvi zvinosarudzwa zvekudya zvakapfuma mumafuta uye makori.
Nheutano Inobatsira yeArtichokes
Chimwe chirwere chinonzi artichoke chakakwirira mu fiber, vitamin K , uye folate uye yakanaka inowanzobudisa magnesium, potassium, uye vitamini C.
Vitamini K is vitamin inogadzikana ine mafuta inokosha pamapfupa emapfupa uye kuvhara ropa. Kana iwe uri mumwe munhu anotora Coumadin, zvakakosha kuve nechokwadi chokuti vitamini K yako yekudya inogadzikana, zvinoreva kuti unodya maererano nehuwandu hwemavara mashizha mashizha zuva nezuva.
Kurukurai mazinga ako nachiremba wako kuitira kuti iwe unzwisise zviri nani.
Nzira inokosha pakudzivirira neural tube zvikanganiso uye tsvuku dzemuviri dzemuviri uye magnesium ine mineral inokosha kune nerve uye muscle conduction.
Potassium inogona kubatsira kuderedza ropa uye vitamini C ndiyo inokosha yemavamini yakasvibiswa mumvura inobatsira kugadzirisa masero, kukurudzira utachiona uye inobatsira mukurwisa kukwegura.
Kutsvakurudza kunoratidza kuti artichokes inogona kuva nezvinhu zvinorwisa-carcinogenic uye zvinogona kubatsira kuderedza cholesterol.
Unoshambidza Sei uye Wakatema Artichokes?
Artichokes inogona kudurwa zvakasiyana-siyana zvichienderana nenzira yako yekubika. Kuti uitange, unoda kuderedza denga rezasi uye kubvisa imwe yepamusoro dambudziko remashizha. Bvisa imwe yechipfuva chakaoma kunze kweganda uye mashizha akaoma kunze. Izvi zvakanaka kune mafuta uye inoputika artichoke.
Kana iwe uchida kuisa artichoke, iwe uchaita zvakafanana, kutanga nekuchera pasi uye kumusoro uye kubvisa mamwe mashizha akaoma. Zvadaro, iwe uchachera zvigunwe, pamwe nehupuni kana kuisa banga kuti ubudise chikamu chine mvere.
Kana iwe uchida kushanyira artichoke yako, tevera nzira imwechete uye mushure mokunge iwe uchitora chigumbuso, iwe ugozobva watora artichoke pasi.
Chero chero nguva iwe unosuka artichoke, iwe unoda kuisa mumvura nemononi uye ice kuti ugare wakanaka uye uine ruvara.
Iwe Unodya Sei Artichoke?
Artichokes inogona kutyisidzira, asi kana uchingodya imwe, iwe unoda kudya imwe. Kuti uwane gwara rechitsika nechitsauko chekudya kwe artichoke, tarisa California Artichoke Advisory Board video: Ungadya sei Artichoke.
Kusarudza nekuchengetedza Artichokes
Artichokes inogona kuwanikwa yakachena, yakanamirwa, yakakonzerwa kana yakasungwa.
Kana uri kutarisa kutenga artichokes matsva, dzivisa avo vane mavara machena kana kupatsanura mashizha uye vasarudze izvo zvakasimba, nemashizha akasungirirwa anonzwa akaneta nokuda kwehukuru hwavo.
Chengetai artichokes matsva muhomwe yepurasitiki kwemazuva mashanu uye musashamba kusvikira musati mabika.
Paunenge uchitenga makedheni artichokes, iwe unenge uri nani pane kudzivisa izvo zvinoshandiswa mumafuta nevhiniga sezvo izvi zvinyorwa zveArtichokes zvinowanzova yakakwirira mumakori uye sodium. Kana iwe uchida kutenga makedheni, iva nechokwadi chokuti unosuka izvo zvisati zvashandiswa.
Frozen artichokes inogona kupedzisira mufiriji kwemwedzi mitanhatu kusvikira pagore-asi haina kukuvadza kutarisa zvakanakisisa pazuva.
Nzira Dzakanaka Dzakagadzirira Artichokes
Artichokes ndeyekuwedzera kune masadhi, sandwiches, uye zviyo zvezviyo. Vanogona kuva chigunwe chechigunwe chechipiko uyewo kuwedzera kuwedzera kumasobho. Artichokes inowedzera ruvara, mavara, uye kuzadza fiber yai uye miriwo yemiriwo. Kana iwe uchida kuedza zvakaputika artichokes, unogona kuderedza mafuta uye makoriyori uchishandisa yako stuffing zvishoma-kuwedzera zvinonhuwira kuenda "zvinorema" pagari uye uwedzere mamwe mishonga nemiti inonhuwira kune recipe yako.
Recipes neArtichokes
Kana uri kutsvaga nzira yakasiyana yekutangira zuva rako, funga pamusoro pekuwedzera artichokes pane yako yekudya-iwe uchave nechokwadi kuti ugare wakakwana kusvikira masikati. Wana mamwe mazano pamusoro pekuti ungawedzera sei artichokes panguva yemasikati uye kudya kwemanheru zvakare.
- Slow Cooker Frittata neArtichoke Hearts uye Pepper
- Halibut ne Braised Artichokes uye Lemon
- Artichoke, Basil uye White Bean Soup
> Sources:
> California Artichoke Advisory Board. Nzira yekudya artichoke. http://artichokes.org/how-to-eat
> Linus Pauling Institute. Micronutrients yehutano. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf
> Welland, Diane. Artichokes. Zvokudya uye Chikafu. 2016; 32-33.